1. NSCA’S TSAC REPORT | ISSUE 3726
MARK WALKER, MAED, CSCS
TACTICAL PROGRAMMING CONSIDERATIONS—
PREPARING FOR THE ARMY PHYSICAL
FITNESS TEST
The value of a well-planned strength and conditioning program
cannot be overstated when it comes to successfully preparing
United States Soldiers for the Army Physical Fitness Test (APFT).
The APFT is composed of three events: two-minute push-ups,
two-minute sit-ups, and a 2-mi run (1,2). The training and coaching
provided, in many situations, impacts whether a potential soldier
passes or fails the test. There are many factors to consider in the
planning, preparation, and implementation of any strength and
conditioning program in an Army training environment. Although
obstacles may exist, with proper planning, the tactical facilitator
can be successful in preparing potential soldiers for the APFT
properly.
TIME CONSTRAINTS AND TIME MANAGEMENT
Within a United States Army Initial Entry Training (IET)
environment, Advanced Individual Training (AIT) soldiers operate
primarily on a regimented schedule. The activities and drills of the
day keep them busy and on the move. Outside of morning Physical
Training (PT), the amount of time left in the daily schedule for
structured exercise is minimal.
This means that the tactical facilitator may not be operating on
a traditional schedule where workout times are always set in
advance. Some workout sessions may be planned into the daily
schedule, but many times the tactical facilitator is called upon at
the last minute to provide training for soldiers.
Due to the sporadic nature of training sessions, the tactical
facilitator must be flexible and ready at all times. It is in their best
interest to always have programs prepared that address all areas
of concern for the whole population of soldiers. Knowing the
general make-up of the typical soldier helps tremendously when
developing exercise programs. Having these generic, but specific
to the task, program templates saves time and gives the tactical
facilitator the ability to train anyone at any time. This preparation
can help keep the tactical facilitator from being caught off guard
and wasting time figuring out a plan of attack.
FACTORS IMPACTING PROGRAMMING
AND PLANNING
Program design for a tactical facilitator operating in an
Army training setting is different from that of a strength and
conditioning professional designing programs in a civilian setting.
Designing performance enhancement programs for AIT Soldiers
requires an understanding of the amount and type of equipment
available, the training environment, and the soldiers themselves.
These three factors guide program design and help the tactical
facilitator design programs effectively.
In most IET environments, the availability of strength and
conditioning equipment is dependent upon battalion budget
and how much is allocated to purchasing exercise equipment.
This means that the tactical facilitator may have access to a
little or a lot of equipment. The amount and type of available
equipment influences the types of lifts and exercises that can be
implemented.
The area of operation that the tactical facilitator trains in may
impact programming as well. For instance, if a tactical facilitator
has access to a large space that is conducive to training, it may
allow for more creativity in the programing. It may also allow for
more traditional strength and conditioning activities. On the other
hand, the training space could be a converted or repurposed area
that may not be ideal for training activities. If constricted to a
smaller area or rough terrain outdoors, the tactical facilitator may
have to make many adjustments while being mindful of the fact
that the safety of the soldiers comes first.
The exercise backgrounds and fitness levels of the soldiers coming
into each battalion and battery may vary greatly. Although the
duties and physical demands of military occupation specialties
(MOS) may be similar, the individuals that qualify for those MOSs
may have experience levels ranging from novice to expert in
relation to organized exercise and physical activity. This variation
of exercise experience between soldiers may be one of the most
influential factors in the tactical facilitator’s programming process.
In some cases, what may be viewed as a beneficial method of
achieving a passing score on the APFT for one soldier may not be
suitable for other soldiers. To overcome this, the tactical facilitator
should develop programs that are highly adaptable. In some cases,
there may only be as few as one or two training sessions with the
AIT soldiers before they take the APFT.
BASIC COMPONENTS OF A TRAINING PROGRAM TO
HELP IMPROVE APFT PERFORMANCE
As stated previously, the training programs the tactical facilitator
develops should be highly adaptable. Programs should include
key components that guide the tactical facilitator no matter who
is being trained. Primarily, a training program to help soldiers
prepare for the AFPT should:

2. NSCA’S TSAC REPORT | ISSUE 37 27
VERY LONG ARTICLE TITLE GOES HERE
AND TAKES UP LOTS AND LOTS OF ROOM
1. Enhance Performance on the Three Portions of the APFT
Success on the APFT should be a focus of any training
program, aside from general solider readiness. It should, in
its barest form, be able to assist soldiers in accomplishing
this task.
2. Provide a Basic Introduction to Form and Technique for
Both Lifting and Running
The program should teach the soldiers proper lifting
technique as it pertains to the lifts used in the program.
It should also provide a basic understanding of body
alignment and foot strike techniques, as well as checkpoints
to be aware of when they are running in order to assist with
pacing.
3. Create Physical Balance
In an Army environment, regular PT often includes push-
ups, sit-ups, and running. While the program must address
improving performance in these areas for the APFT, it
should also include movements that strengthen and add
stability to the entire body. Many soldiers have muscular
imbalances that lead to injuries and the tactical facilitator
should attempt to prevent and mitigate as many injuries as
possible.
4. Provide Trunk Strength, Endurance, and Stability
The tactical facilitator should use knowledge and expertise
in this area to provide the best trunk training possible
without sacrificing in other areas of training. The program
should address trunk strength, endurance, and stability as it
pertains to the events of the APFT as well as general soldier
readiness.
5. Provide Basic Sports Nutrition Information
Some AIT soldiers may have limited knowledge on how
to maintain proper nutrition. While it is out of the scope
of practice for a tactical facilitator to prescribe a diet, it
may be useful to provide soldiers with basic nutritional
information as it pertains to fueling their bodies for
performance properly. An example of a source of
information readily available to army personnel can
be found on the Army Human Performance Resource
Center at http://hprc-online.org/nutrition.
Programs should be specific to the individual soldier’s needs,
providing the knowledge and physical capabilities to pass the
APFT. Programs should include a guided warm-up, a self-paced
workout, and a guided cool-down/stretching session. Self-paced
workouts are more conducive because they give the tactical
facilitator the ability to freely monitor the group and give
individual coaching as needed. However, the tactical facilitator
should guide all running, speed, agility, and quickness drills as well
as all endurance exercises. These sessions require more instruction
and allow the tactical facilitator to ensure proper pacing,
technique, breathing methods, etc.
Table 1 is an example of a program that was used for the 1-78th
Field Artillery 428th Field Artillery Brigade. For the purposes of
this article, the format used in Table 1 is that of a five-day training
schedule. In most situations, the tactical facilitator may have to
adjust a “skeleton” program on a day-to-day or session-by-session
basis based on the exercises performed and the intensity of the
morning PT session. Program specifics such as load, repetition
range, sets, rest periods, etc. are at the discretion of the tactical
facilitator and should be individualized based on the skill set and
abilities of each soldier. As there is the possibility of working with
a different group of soldiers each session, some exercises are
repeated on multiple days due to their effectiveness in improving
scores on the APFT.
CONCLUSION
In conclusion, there are obstacles that the tactical facilitator
will face when working in an IET environment for the United
States Army; however, those obstacles are not insurmountable.
When programming, the tactical facilitator should be mindful
of the different training states and abilities of the soldiers and
should plan for these variances during each training session. The
equipment available will also dictate which exercises are selected.
Knowing the equipment and space that will be available during
the planning process makes it easier to establish stations, session
flow, and foresee any issues that may arise. Although more
complex movements have the potential to yield better results,
simpler, easier to teach exercises are typically more suitable for
the IET environment. With proper planning, the tactical facilitator
should be able to help most, if not all, soldiers achieve success on
the APFT.
REFERENCES
1. United States Army. U.S. Army physical fitness test scores and
2014 Army height and weight requirements. Retrieved March 17,
2015 from http://www.apft-standards.com.
2. United States Army. U.S. Army physical readiness training
information – Army physical fitness test (AFPT). Retrieved March
17, 2015 from http://www.armyprt.com/apft.
TACTICAL PROGRAMMING CONSIDERATIONS—PREPARING FOR THE
ARMY PHYSICAL FITNESS TEST

3. NSCA’S TSAC REPORT | ISSUE 3728
ABOUT THE AUTHOR
Mark Walker is an independent strength and conditioning coach in Cincinnati, OH. He is a Certified Strength and Conditioning Specialist®
(CSCS®) through the National Strength and Conditioning Association (NSCA) and Performance Enhancement Specialist (PES) through
the National Academy of Sports Medicine. He served as a CSCS for Proxy Personnel, working with the United States Army. As part of the
Musculoskeletal Action Team (MAT), he was responsible for Injury Prevention and Human Performance Optimization (IPHPO). For over two
years, he was able to help over 400 soldiers pass the Army Physical Fitness Test (APFT) and remain injury-free throughout the training
process. He also served as a Subject Matter Expert (SME) on the execution, teaching, and correct implementation of the Army Physical
Readiness Training Program. Walker can be contacted by email at walkerperformance@live.com.
MARK WALKER, MAED, CSCS
TABLE 1. SAMPLE FIVE-DAY TRAINING PROGRAM
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Jumping jacks
Seal jacks
Bodyweight squats
Sit-ups
Push-ups
Jumping jacks
Up-downs/burpees
High knees
Toy soldiers
Sit-ups
Jumping jacks
Seal jacks
Walking high-knee pulls
Walking quad pulls
Push-ups
Jumping jacks
Up-downs/burpees
High knees
Toy soldiers
Sit-ups
Jumping jacks
Seal jacks
Bodyweight squats
Sit-ups
Push-ups
Push-Up Improvement Sit-Up Improvement
Push-Up and 2-Mile Run
Improvement
Sit-Up and 2-Mile Run
Improvement
Push-Up, Sit-Up, and
2-Mile Run Improvement
3-position isometric
holds +15 push-ups
3-position push-ups
(wide, shoulder,
and diamond)
Standing band rows
3-position sit-ups
(incline, floor,
and decline)
Kettlebell
military presses
Supine kettlebell
floor presses
Dips
Biceps curls
Overhead
triceps extensions
Mountain climbers
crossovers
Planks
Side bridge (both sides)
Bows and toes
(modified pike)
Overhead sit-ups
Russian twists
Good mornings
Leg lifts
Weighted sit-ups
3-position isometric
holds +15 push-ups
Sprint*
3-position push-ups
(wide, shoulder,
and diamond)
Race pace run**
3-position sit-ups
(incline, flat, and decline)
Sprint*
Band rows
Lateral raises
Front raises
Race pace run**
Overhead sit-ups
Sprints*
Bows and toes
Race pace run**
Toe touches
Sprints*
Weighted sit-ups
Race pace run*
Push-up climbers
Kettlebell floor presses
Jackknives
Military presses
Kettlebell bent-over rows
Overhead sit-ups
Suitcases
Inverted rows
Sprint*
Race pace run**
Bike***

4. NSCA’S TSAC REPORT | ISSUE 37 29
Static Cool-Down (30 s each)
Hanging hams
Toe grabs
Pretzels
Supine knee pulls
Kneeling hip flexor stretch
Overhead arm pulls
Saigon squats
Partner stretch
Foam roll
* Sprint sessions are no longer than 1 min per set/bout
**Race pace runs are no longer than 2 min per set/bout
***Bike sessions are no longer than 5 min per set/bout
TABLE 1. SAMPLE FIVE-DAY TRAINING PROGRAM (continued)
TACTICAL PROGRAMMING CONSIDERATIONS—PREPARING FOR THE
ARMY PHYSICAL FITNESS TEST